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Eat Fish Regularly To Reduce Your Risk Of Heart Attack And Prostate Cancer
Nutritive Value Of Fish
Fish is a health food that one must incorporate in one's diet atleast twice a week to reap the benefits. Apart from providing protein, it is a good source of omega 3 fatty acids. Research shows that getting omega 3 fatty acids through the food we consume are better absorbed and are more beneficial than those obtained via supplements. Fish being a natural source of these omega 3's and being available throughout the year, one can easily include some form of fish in the weekly diet. Choosing fresh fish over the frozen variety adds to the taste and nutritive value. Vitamins and minerals are also provided by the fish we eat.
What are omega 3 fatty acids
Omega 3 fatty acids are found in the fatty layers of cold water fish and shellfish,plant and nut oils,walnuts and flaxseed. But you need to consume more quantity wise if you choose the plant variety and flaxseed.
There are two kinds of omega 3 fatty acids-
Long chain omega 3 (EPA & DHA) Fish and shellfish provide this while algae provide only DHA.
Short chain omega 3(ALA) is found in plant based such as flaxseed. Less beneficial than EPA & DHA.
Our bodies absorb EPA & DHA better from fish than from fish oil.
Fish That Are Rich In Omega 3 Fatty Acids
Salmon,mackerel,herring, lake trout,sardines, albacore tuna are all fatty fish.
Best Method Of Cooking Fish For Maximum Benefit
Baking, broiling and grilling take precedence over fried fish. Choosing fish soups, and salads add variety to any meal. Using simple herbs and flavouring such as vinegar, lemon juice, salt and pepper make it taste good and your body benefits.
Health Benefits Of Eating Fish
Research has shown that those who ate fish had a lower risk of developing heart disease such as atherosclerosis. Those at potential risk of cardio vascular diseases were found to benefit from eating fish, substituting for meat and poultry. Those with potential heart attack risk lowered their risk factor by simply including fish in their diet and cutting out fatty red meat.
Similarly, studies show that men who ate fish twice/thrice a week reduced their risk of prostate cancer.
Macular degeneration and loss of vision can be prevented when one eats fish on a regular basis.
Patients suffering from depression are known to reap benefits from eating fatty fish.
Fish is brain food for children and adults alike.
As age progresses, man/woman show signs of aging,such as developing heart disease, macular degenaration, memory loss,prostate cancer and all these can be reduced by simply eating more fatty fish.
Asthma, cancer,rheumatoid arthritis are some of the other diseases against which omega 3 's protect our bodies. And that means eating your fish regularly.
How Much Fish To Eat
Eating fatty fish atleast two times a week is highly recommended by the American Heart Foundation. Each serving constitutes three and a half ounce cooked fish or 3/4 cup of flaked fish.
Consuming a variety of fish and cooked in different ways enhances your meal and adds to the nutritive value.
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